Monday, June 22 - Saturday, June 27
Monday, June 22
Warm-up: 8-6-4 back squat (light) + inch worm w/ push-up + alt reverse Samson + bootstrapper + thoracic reach from runners lunge/side + :30 alt calf stretch
Strength:
Every :90 x8 (12:00) -
5-5-5-5-3-3-3-3
Back squat, :03 eccentric tempo (start light and build as able)
WOD:
Every 4:00 x5 (20:00) -
5 wall walk
10 calorie bike
20 sit-up (weighted or GHD if able)
Accessory:
3x max unbroken dips from rings or dip handles (7/10 RPE)
https://youtu.be/EznLCDBAPIU?si=5gTfemZ7SdriimXA
https://youtu.be/JR0PUrVAFyA?si=pyuQhdzQDBrcwnBw
Tuesday, June 23
Warm-up: 15:00 AMRAP - 5 muscle clean (light) + 10 slow tempo ring row + 5/side box step-up + 10 supine toes-to-rig + 5/side scorpion stretch + 10 alt hamstring scoop + :30 easy jump rope
Strength:
In 12:00, complete the following @ steady pace -
5-4-3-2-1
3-position power clean (start light and build to a challenging complex)
*1 rep = 3 unbroken cleans (from ground, above knee, hip respectively)
https://youtu.be/W4k9RNthzME?si=BAmlgzhbw0UyfGPa
WOD:
In 20:00, complete the following for total reps -
From 0:00-5:00 -
400 meter run + max jump rope reps (doubles or singles)
From 5:00-10:00 -
400 meter run + max pull up reps or challenging pull variation
From 10:00-15:00 -
400 meter run + max box jump over or step-over (24/20 in or lower)
From 15:00-20:00 -
400 meter run + max toes-to-bar, knees-to-elbow, or v-ups
Accessory:
3x10-12 DB lat pullover (50/35 or 40/25 or 3/15)
Wednesday, June 24
Warm-up: 2 rounds - 5 DB deadlift (light) + 5/side DB suitcase split squat (light) + 10 Pendlay row (light) + 10/side single leg hip thrust + 10 thoracic opener on wall ball
Strength:
Superset the following x3 (2:00 rest between supersets) -
8/side DB suitcase split squat (2 @ 50/35 or 40/25 or 30/15)
10 Pendlay row (155/105 or 125/85 or 95/65)
12 barbell hip thrust, :01 pause @ top (155/105 or 125/85 or 95/65)
200-ft/side mixed grip front rack carry (2 @ 53/35 or 40/25 or 30/15)
Accessory:
3x 10-12 reverse hypers, :01 pause @ top w/ exercise ball (no weight)
https://youtu.be/rD-DRdzCFco?si=0EV8iRRcDgcrQ6N4
Thursday, June 25
Warm-up: 8-6-4 muscle snatch + overhead squat (light) OR push jerk + thruster (light); pvc pass through + alt groiner + alt quad stretch + :30 chest opening stretch
Strength:
Every :90 x10 (15:00) -
5-5-4-4-3-3-2-2-1-1
Hang power snatch or push jerk from rack (athlete’s choice)
*Start light and build every 2 rounds if able
WOD:
Every 2:30 x6 (15:00) -
200 meter row or ski
8 overhead squat or thruster (athlete’s choice) @ 95/65 or 65/45 or 45/35
Accessory:
1:00/side figure-4 stretch on wall or rig
1:00/side banded lat stretch
Friday, June 26
Warm-up: 2 rounds - 14 banded snow angel + 12 banded good morning + 10 DB bench press + 8 DB deadlift + 6 DB hang power clean (light) + 4 inch worm w/ push-up + :30/side figure-4 stretch
Partner WOD:
40:00 AMRAP (you go, I go) -
400 meter run (together)
40 DB deadlift (2 @ 50/35 o4 40/25 or 30/15)
40 burpees over DB
40 DB bench press (2 @ 50/35 or 40/25 or 30/15)
40 calorie bike
40 DB hang power clean (2 @ 50/35 or 40/25 or 30/15)
Accessory:
3x 10-12 hamstring curl, slightly heavier than last week
Saturday, June 27
Warm-up: 2 rounds - 1 Turkish getup/side (light) + 12 upward to downward dog + :30 warm-up for gymnastics skill of choice + 10 alt Cossack squat + 12 alt single leg v-up + :30 handstand hold
Strength:
Complete 4 rounds of the following (2:00 rest between rounds) -
2/side Turkish getup (53/35 or 40/25 or 30/15)
:60 work on gymnastics skill of choice (e.g., muscle-up, pull-up, rope climb)
200 meter Farmers carry (2 @ 53/35 or 40/25 or 30/15)
:60 handstand work of choice (e.g., plate march from HS or pike, HS walk)
Accessory:
3x 12-16 parallette heel tap over wall ball (:90 rest between sets)